A chance to make up for some of those missing points in recent weeks. Two tough runs, two easy runs. My club track session on Monday is the same as your Tuesday run, so you are in safe knowledge lots of the team are doing the same and working hard. You got this Sarah, any problems let me know.
Good week ending in a good effort at the half marathon.
It feels good right to hit those targets? That should be your motivation in those moments where going out for a session feels too much. Remember what a good week feels like and use that to fuel the fire. Back to back strong weeks now just at the right time of the block. Keep up the great work Sarah.
Always fun to train in a group. Ask for help if unsure on your technique on the exercises.
Recoveries:
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds
Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
